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  6. Flour vs. Bulgur dry

Flour vs. Bulgur dry — In-Depth Nutrition Comparison

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Summary of differences between flour and bulgur dry

  • Flour has more selenium, vitamin B1, folate, vitamin B2, and iron, while bulgur dry has more manganese, fiber, magnesium, phosphorus, and vitamin B6.
  • Bulgur dry covers your daily need for manganese, 103% more than flour.
  • Flour contains 15 times more selenium than bulgur dry. While flour contains 33.9µg of selenium, bulgur dry contains only 2.3µg.
  • Bulgur dry has a lower glycemic index. The glycemic index of bulgur dry is 47, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Bulgur, dry.

Infographic

Flour vs Bulgur dry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more IronIron +88.6%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +1373.9%
Contains more MagnesiumMagnesium +645.5%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +283.2%
Contains more CopperCopper +132.6%
Contains more ZincZinc +175.7%
Contains more PhosphorusPhosphorus +177.8%
Contains more ManganeseManganese +346.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin B1Vitamin B1 +238.4%
Contains more Vitamin B2Vitamin B2 +329.6%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more FolateFolate +577.8%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B6Vitamin B6 +677.3%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +170.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Bulgur dry DV% diff.
Manganese 0.682mg 3.048mg 103%
Selenium 33.9µg 2.3µg 57%
Vitamin B1 0.785mg 0.232mg 46%
Fiber 2.7g 12.5g 39%
Folate 183µg 27µg 39%
Magnesium 22mg 164mg 34%
Vitamin B2 0.494mg 0.115mg 29%
Phosphorus 108mg 300mg 27%
Iron 4.64mg 2.46mg 27%
Vitamin B6 0.044mg 0.342mg 23%
Copper 0.144mg 0.335mg 21%
Vitamin B5 0.438mg 1.045mg 12%
Zinc 0.7mg 1.93mg 11%
Potassium 107mg 410mg 9%
Vitamin B3 5.904mg 5.114mg 5%
Protein 10.33g 12.29g 4%
Choline 10.4mg 28.1mg 3%
Calcium 15mg 35mg 2%
Vitamin K 0.3µg 1.9µg 1%
Polyunsaturated fat 0.413g 0.541g 1%
Calories 364kcal 342kcal 1%
Sodium 2mg 17mg 1%
Fats 0.98g 1.33g 1%
Carbs 76.31g 75.87g 0%
Net carbs 73.61g 63.37g N/A
Sugar 0.27g 0.41g N/A
Vitamin E 0.06mg 0.06mg 0%
Saturated fat 0.155g 0.232g 0%
Monounsaturated fat 0.087g 0.173g 0%
Tryptophan 0.127mg 0.19mg 0%
Threonine 0.281mg 0.354mg 0%
Isoleucine 0.357mg 0.455mg 0%
Leucine 0.71mg 0.83mg 0%
Lysine 0.228mg 0.339mg 0%
Methionine 0.183mg 0.19mg 0%
Phenylalanine 0.52mg 0.58mg 0%
Valine 0.415mg 0.554mg 0%
Histidine 0.23mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +32.4%
Contains more ProteinProtein +19%
Contains more FatsFats +35.7%
Contains more OtherOther +228.3%
~equal in Carbs ~75.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -33.2%
Contains more Mono. FatMonounsaturated fat +98.9%
Contains more Poly. FatPolyunsaturated fat +31%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.